Lose It! Premium Meal Plan #29
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- Arleen Riley
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1 Lose It! Premium Meal Plan #29 Foil-Packet Flounder Mediterranean Turkey Burgers Chicken-Cashew Stir-Fry Zucchini, Spinach, and Walnut Pasta Grilled Fruit and Pork Salad SHOPPING LIST Ingredients for the side dishes are in italics. Meat 12 ounces flounder filet ½ pound ground white and dark turkey (or just use white meat) ½ pound chicken breast or tenders ½ pound boneless pork loin Produce 1 peach 1 pear 1 bunch flat-leaf parsley 2 lemons 1 head of garlic 1 red onion Broccoli (need 1 c) Snap peas (need ½ c) 1 orange bell pepper 1 medium zucchini 1 head of lettuce 1 package spinach Asparagus Crudités vegetables (e.g., carrots, red peppers, cucumber, and celery) Tomatoes Arugula salad Dairy/Eggs/Juices Butter Parmesan cheese Grains Whole-wheat hamburger buns Rigatoni (or other shaped pasta) Couscous Brown rice Seasonings/Sauces/Baking Needs/Oils/Nuts Salt Kosher salt Freshly ground pepper Garlic powder Brown sugar Canola oil Extra-virgin olive oil Cashews (need 2 T) Walnuts (need ¼ c) Teriyaki sauce Balsamic vinegar Canned/jarred goods Sun-dried tomatoes, packed in oil Other Aluminum foil Baked potato chips
2 Foil-Packet Flounder 12 ounces flounder filet 2 large pieces of foil paper 1 tablespoon butter 2 tablespoons chopped fresh parsley ¼ teaspoon salt 2 lemon wedges 1. Preheat oven to 400 F. 2. Divide flounder filets into 2 portions and place in the center of each piece of foil. Top each with ½ tablespoon butter, 1 tablespoon parsley, 1/8 teaspoon salt, and freshly ground pepper to taste. Fold the foil up around the fish, scrunching the ends together over the fish. 3. Bake in the oven for about 20 minutes, or until fish is opaque throughout. Open packets carefully to let the steam escape. Slide fish and juices onto plates and serve with lemon wedges. (For ½ of recipe) 210 calories; 1.0 g carbohydrate; 33 g protein; 8 g fat (4 g sat); 0.5 g fiber; 430 mg sodium. Side suggestions: Oven-roasted asparagus. Couscous.
3 Mediterranean Turkey Burgers 2 tablespoons chopped sun-dried tomatoes, packed in oil 2 teaspoons extra-virgin olive oil ½ teaspoon garlic powder 1 tablespoon chopped Italian parsley ¼ teaspoon Kosher salt ½ pound white and dark ground turkey (or use just white) 2 whole-wheat buns 2 lettuce leaves Sliced red onion 1. In a large bowl, mix together sundried tomatoes, oil, garlic powder, parsley, salt, and pepper. Work in ground turkey until just combined. Form mixture into 2 patties. Transfer to a plate, cover with plastic wrap, and refrigerate until ready to grill. 2. Prepare grill. Spray with cooking spray to keep burgers from sticking. 3. Grill burgers for 4-5 minutes on each side, until cooked through. Serve with buns, lettuce, onion, and additional toppings to your liking. (For ½ of recipe) 340 calories; 22 g carbohydrate; 25 g protein; 17 g fat (4 g sat); 2 g fiber; 610 mg sodium. Side suggestions: Veggie crudités. Baked potato chips.
4 Chicken-Cashew Stir-Fry teaspoons canola oil 1 clove garlic, minced ½ pound chicken breast, cut into small strips 1 cup broccoli, cut into small florets ½ cup snap peas, ends trimmed ½ orange bell pepper, cut into strips 2 tablespoons cashews 2 tablespoons teriyaki sauce 1. Heat oil in a wok or large non-stick skillet over medium heat. Add chicken and garlic and stir fry until cooked through, about 8-10 minutes. Transfer chicken to a plate. 2. Add an additional teaspoon of oil to the wok and increase the heat to medium-high. Add broccoli, snap peas, and bell pepper and stir fry for 3-4 minutes. Reduce the heat to medium-low, add in cashews and teriyaki sauce and cook for another minute. Add chicken to the wok and toss to combine. (For ½ of recipe) 295 calories; 16 g carbohydrate; 32 g protein; 13 g fat (2 g sat); 2.5 g fiber; 780 mg sodium. Side suggestions: Brown rice.
5 Spinach, Zucchini, and Walnut Pasta 4 ounces rigatoni (or other shaped pasta) 2 teaspoons olive oil 1 garlic clove, minced 1 medium zucchini, sliced 4 cups spinach, packed 1/8 teaspoon salt ¼ cup walnuts, roughly chopped 1. Cook pasta according to package directions, omitting salt and fat. Drain and set aside, reserving about ½ cup of the pasta water. 2. Meanwhile, heat 2 teaspoons of olive oil in a large nonstick skillet over medium-high heat. Add garlic and sauté for 1-2 minutes, until fragrant. Add zucchini and sauté until slightly golden, 3-4 minutes. 3. Turn the heat down to low, and add the drained pasta and the spinach to the skillet. Toss with the zucchini until evenly distributed and the spinach is slightly wilted. Add some of the reserved pasta water if the mixture seems dry. 4. Season with salt and freshly ground pepper to taste. Top with the walnuts and serve. (For ½ of recipe) 380 calories; 50 g carbohydrate; 12 g protein; 15 g fat (2 g sat); 5 g fiber; 200 mg sodium. Side suggestions: Sliced tomatoes.
6 Grilled Fruit Salad and Pork Marinating time: 1 hour to overnight ½ pound thinly sliced boneless pork loin chops, visible fat trimmed 1 tablespoon olive oil tablespoon fresh lemon juice ¼ teaspoon salt 1 peach, pitted and sliced 1 ripe pear, cored and sliced ½ teaspoon brown sugar 1. Combine pork, olive oil, 1 tablespoon lemon juice, salt, and pepper in a large plastic resealable bag, and shake to coat. Marinate in refrigerator 1 hour to overnight. 2. Place fruit on a plate, drizzle with 1 tablespoon lemon juice, and sprinkle with sugar. 3. Prepare grill. Grill pork about 2 minutes on each side, or until cooked through. Remove pork from heat and set aside. Grill the fruit about 3 minutes on each side and serve with pork. (For ½ of recipe) 380 calories; 25 g carbohydrate; 24 g protein; 23 g fat (6.5 g sat); 3 g fiber; 340 mg sodium. Side suggestions: Arugula salad.
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Copyright 2015 by Lorenzo P. All rights reserved worldwide. No part of this publication may be replicated, redistributed, or given away in any form without the prior written consent of the author/publisher
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